Dumbbell side lunge with bicep curl to shoulder press

STRENGTH

Preparation:

  1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the belly, and neutral spine angles.
  2. Tighten the belly by drawing the bellybutton in towards the spine and perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.
  3. Start with the dumbbells at shoulder height, palms facing forward.

 

How to Do:

  1. While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.
  2. Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.
  3. In the deepest part of the lunge, perform a shoulder press and lower the weight slowly.
  4. Use your hip and thigh muscles to push yourself up and back to the starting position.

 

 

Progressions: For dumbbells, to cable, to tubing.
Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, Airex pad etc.).

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